More than one-third of adults are obese in the United States. Obesity is a chronic disease and it can increase your risk of certain conditions such as diabetes, hypertension, heart disease, sleep apnea, and certain cancers.
The good news is that it’s treatable with lifestyle remedies such as dietary changes and exercise.
Are you trying to shed some pounds? Looking for some tips for losing weight? If so, you’re at the right place.
We’ll be sharing some essential tips and tricks below. Find out what they are by reading the rest of the post!
- Cut Back on Refined Carbs
Cut back on refined carbohydrates such as white bread, pasta, pizza, and breakfast cereals. Not only do they digest quickly, but they can also cause unhealthy spikes in blood sugar levels; these fluctuations can contribute to overeating by promoting hunger.
That’s not all—they can also lead to inflammation and that can cause leptin resistance, a condition in which your body becomes resistant to leptin, a hormone that regulates fat storage. In other words, you’ll gain weight more easily.
Consider eating ‘good carbs’ instead such as whole wheat bread, whole-wheat pasta, quinoa, barley, legumes, and potatoes. They’re unprocessed and contain high amounts of fiber, vitamins, and minerals.
- Eat a High Protein Diet
Eating a high protein diet will help you lose fat without losing muscle. Not only will it make you feel full, but it’ll also reduce cravings by boosting satiety hormones such as leptin and ghrelin.
As a general rule, you want to aim for 25-30 grams of protein at meals. Or if you want, you can calculate your exact protein needs by multiplying your weight (in pounds) by 0.6 to 0.75 grams.
Some healthy protein sources include beef, chicken, salmon, shrimp, fish, and eggs. For those who are vegan, you can opt for plant-based sources such as tofu, chickpeas, hempseed, lentils, nuts, seitan, and beans.
- Exercise Regularly
While exercise isn’t required for you to lose weight, it can help you shed the pounds more quickly by burning fat. Remember, you need a calorie deficit to lose weight.
Generally speaking, you want to get at least 150 minutes of moderate aerobic activity per week. For example, you can go for a walk, jog, or swim.
Strength training can help as well. Take weightlifting, for instance, not only will it burn calories but it’ll also prevent your metabolism from slowing down and that can promote weight loss. You can also do push-ups, lunges, and step-ups.
Tips for Losing Weight
And there you have it—three tips for losing weight. As you can see, there are several things that you can do, from eating more protein to working out. Keep in mind, however, that it does take time to see results.
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